If you have a form on a sharepoint list, you can use the trigger "when item is created"
You can send emails in flow
You can also send approvals in flow
IF you need to send something from the listen item as attachment you would need to come up with the HTML and then convert to PDF etc etc.
As for tracking the times and dates that is not a feature and therefore you would need to handly it manually and it would make the flow quite messy, but you would just need to create item's or update item's all the time in a sharepoint tracking list or some other storage mechanism.
To start either watch some youtube videos or get a consultancy in to help you and then you will learn 🙂