I do not know if I fall into the named categories that you have in your title, but I will give it a go on your questions, OK? Ask away if I do not help on something....
1. 40ppm is deemed "acceptable" for a tank. That said, ZERO nitrate would be better - and the closer you can get to zero, the better. In general, I am assuming that the 40ppm is achieved by the end of your "week" and the majority of the "week" the nitrates are lower - but slowly rise. I run my tanks at about 5-10ppm on the majority. Some fish, I believe, that have been injured by high nitrItes and ammonia in the past can be ultra sensitive to higher nitrates - and can become unstable in the water. Some fish - after exposure to higher nitrates for a time - become unstable. Keeping them low is just good sense - but can be work. Have you tested your tap water? Could there be nitrates in the tap? If you have 40ppm and change 50%, it stands to reason that you would only reduce it to 20ppm. It is simple math. I usually let the tank tell me what volume I need to change. Some tanks get only 30-40% changed each time. Others get 70-80% each change - depending on what I am doing in that tank. The only way to get to zero is to have a tank heavily planted such that the plants use all the nitrate as food (fertilizer). This is not easy to do - it requires a huge amount of plants and very few fish. You can approach zero but many water changes - or 100% change, but that is a bit ridiculous. You can run a tank on something other than the nitrogen cycle - and never create nitrates in your tank. But that opens several other cans of worms that you may not be willing to deal with at this time.

2. Water changes should be done at least once a week-ish. Fish release more than just ammonia into the water. They release hormones and pheramones and such..... reducing growth and such. It is always a good idea to reduce these. I let a tank tell me what it needs. If, during the week, the tank produces 20ppm nitrates, you will need to change enough water out to reduce by at least 20ppm nitrate. So, for example, your tank reads 20ppm after a change and 40ppm at the end of a "week". This means you need to change out at least 50% of the water each time. If your tank is only creating 5ppm per week, you would only have to change out 20% to keep the reading at 20ppm. IT is FAR better to change more often than it is to change every other week. Change it at least every 7 days and your fish will be healthier.
3. To reduce the amount of nitrate you have in a tank you can add real plants (but if the fish tear them up - and eat them, they add more waste making more nitrates - it can be viscious circle!), you can up the amount of water you change or shorten the time between changes, you can reduce the number of waste makers in your tank - (you have 5, by the way - the snail counts!) or you can feed less. I my experience, many people feed too much anyway. I certainly do. I have to continually catch myself and stop from dumping too much food in!
4. There are so little beneficial bacteria in the water that it is not a concern when changing water. Dump 100% of the water and you will not disturb your cycle if it is built in the filter(s) in the media.
5. Sponges are a fine media for a cannister. Smaller sponges can be divided and used to seed other things. My biggest concern with sponges is that, while long lived, they are not immortal much as the harder sintered glass or ceramic rings are. You can boil the latter to sterlize them and reuse them. It is difficult to sterilize sponges throughly - and then get the chemical sterilizers reliably back out of the sponges. In general, you need to just dump them. That is....sad - to lose all your cycle and all AND the media. IT does not happen often, but can happen.
6. Generally, in a cannister, open media like open cyclindars of ceramic are placed at the bottom. These work like rocks in a stream - they break up the current and cause it to slow down in places. A slower stream drops the large debris out of solution - down into the bottom of your cannister. The next layer up is best a coarse sponge piece to take out still more larger particles of waste. The next layers up can be the main biological media - sponge or whatever you wish - followed by a fine pad of floss or such that will "polish" the water - removeing any fine particulate that is left.
7. There should never be a reason to replace the media until or unless it breaks down into unusable pieces or becomes compromised in a fashion you cannot sterilize. If you were to replace any of the sponges, it is best to mix the new media in with the old such that they are all touching. The waste at the bottom of the cannister should be emptied out and discarded at least every other week - I do it at every water change. The coarse foam is rinsed and the top polishing foam is blasted clean. All your sponge media can be squeezed out into used, cleaner fish water. The less waste in them the better. That large waste or mulm is NOT the beneficial bacteria - it is simply blocking the flow of waste laden water and oxygen - reducing the efficiancy of your filter. So squeeze out the yucky ones.
8.Live plants are live plants. They process nitrates when they are growing. The fish will eat them, making more waste - or tear them up and play hockey with the stems all over the tank - making a BIG mess. IF you plant them they may grow - or the fish may tear them up anyway. If you enjoy the real plants - GREAT! go for it. Plant them. IF they make it an grow - that is super. If they do not - replace them.
9. Salt - more and more parasites and such are becoming resistant to salt. There are those who believe that a tank should be run at 0.1% salt at all times. But goldfish are FRESHWATER fish. This means they do not need salt... they do just fine without it. Since salt can be so useful against parasites and some other problems, I tend to reserve it for when it is needed - having more impact that way. Goldfish are so tolerant of salt that it does not hurt to run a tank for a fairly long period on 0.3% salt if you have reason to do so. But when you no longer do, eliminate it. It will work better for you in the future if you do.
10. Measuring salt. Wow. I weigh it.
11. When I remove water for a water change I do it by the bucket - and my bucket is marked on the interior with a big black indelible marker in one gallon increments. I know exactly how much water I take out and only treat with salt for that amount. Never calculate in what you put back - for that involves evaporated water - only calculate for what you removed.
12. Cannisters..... I open mine up and pull out the interanl workins. The coarse sponges are squeezed out in used fish water - or blasted clean under my tap - (I have well water with no additives). The finer polishing floss is treated the same. The media is rinsed in used fish water that I syphon out of the tank right over it. The main cannister box is rinsed and wiped out. The media is replaced and the cannister is refilled with used tank water syphoned from the tank and restarted. I do this first - and when I restart it, the yellow algae from the inside of the hoses squirts back out into the tank where I vacumn it up as I clean the tank the rest of the way. If sponges are your main media, you can syphon out a bucket of "cleaner" used water and squeeze them clean in it - changing it as needed.
Perhaps this helps.....