I think this is pretty basic in terms of general vim commands. Navigation and insertion are all basic use cases that beginners should know. That said, the section about composing commands was really interesting!
On an Ubuntu box install the nvi-doc package, in /usr/share/doc there'll be two documents vi.beginner and vi.advanced. Open the latter with vim and it'll teach you the more advanced commands.
I think this is pretty basic in terms of general vim commands. Navigation and insertion are all basic use cases that beginners should know. That said, the section about composing commands was really interesting!