http://www.thebalance.ws/2012/11/halo-4-multiplayer-armor-ability-guide.html
Far too big and detailed to link here. This is the only guide that has ALL the armor ability information that I could find - nobody else bothered to do this yet. Durations, cooldowns, side effects, uses. Etc. It has everything.
EXCEPT the information on the Hardlight shield and Jet Pack, which I’m working HARD to unlock right now.
Please feel free to leave comments/corrections here or on my site, thanks much for the support!