Keyword Phrase On Page SEO for 2015

Hello Warriors,

I've read plenty of blogs, plenty of tips and there just seems to be general tips on SEO, but nothing super specific. I just want to make sure i'm not keyword stuffing or over optimizing for KEYWORD PHRASES. I know with just one keyword, it's easier, but how do you actually target long tail keywords? I feel like SEO experts go back and forth on what is better.

So for this example, lets say I want to target the keyword phrase: "Best Blenders for 2015."

This is how I've been reading it should be done, please correct me:

1) PAGE TITLE: Include entire keyword phrase. BEST BLENDERS FOR 2015. Do you add additional words?

2) H1 TAG: BEST BLENDERS FOR 2015. Do you add additional words such as "REVIEWS OF THE BEST BLENDERS FOR 2015. Can you switch the wording around? such as "FOR 2015 HERE ARE THE BEST BLENDERS. Does doing this hurt for your specific keyword?

3) H2 TAGS: When you add modifiers (cheap, noisy, etc etc) do you still keep your keyword phrase as is, or can you mix it up? Such as "THE CHEAPEST BEST BLENDER FOR 2015."

4) URL: This one shouldn't spark a debate. I'm pretty sure it should read: www.mydomain.com/best-blenders-for-2015.

5) IN CONTENT. OK, this is the tricky one. I've read to try and keep it under 1% keyword density. But does that mean, the EXACT KEYWORD PHRASE? So for example, with my word, will the paragraph read:

blah blah blah BEST BLENDERS FOR 2015 blah blah blahblah blah blahblah blah blahblah blah blahblah blah blahblah blah blahblah blah blahblah blah blah.

Or can I mix up each word in there and have it as:

blah blah blah BEST blah blah blahblah blah blah BLENDERS blah blah blahblah blah blah FOR blah blah blahblah blah blah 2015.

I feel like when I read SEO blogs, some use the EXACT keyword phrase in their paragraphs and other's don't.

6) ALT IMAGES: Do I call them BEST-BLENDERS-FOR-2015-pic?

7) And I imagine in 2015 it's still the same in terms of internal linking without using the exact keyword phrase but something similar. So my link to another page of mine would be: THIS BLENDER IS EASY.

Sorry for the long post and all the questions. But I'm hoping this post will also help others who are also confused as to the EXACT BEST PRACTICES for 2015 for SEO.

THANKS!!