list type is easy. The value output, is the value of the <option> element you create - otherwise it behaves like any other value.
<field type="list" name="listitem" label="List Item">
<option value="itemvalue1">Item Value 1</option>
<option value="itemvalue2">Item Value 2</option>
the thing you have access to in the output template is the option value selected. So, in my video example for the automatic table - I created those options with the exact output I wanted to see - so the values for Party were "Republican", "Democrat" and "Independent" - when the table was created it output those exact values.
Something that might help, while I'm writing these things, in the output template I often echo the $json variable so I can see the data structure. Seeing the structure makes it easier to write code to access the values.