Use cpuz to measure cpu sppeds and realtemp to montior temps. Dont use the program you are using now.
The power savings functions wheree the cpu changes clockspeeds based on load is 100% safe. Intel actually put this feature into their cpus. This option will be the best for battery life and performance. It is alomost useless on a desktop though because it wont cut the power that much.
As for the gpu, I noticed that it will clock up all at once, but will downclock in steps. Do you know if this is just to avoid the possibility of it completely underclocking in a game or (unlike the cpu,) does it hurt the gpu to downclock suddenly?