Below is the directory entry of every item located within the file PAK0.PAK.
This list was generated with QuakeX 1.01.  Use the command:

QUAKEX -L PAK0.PAK >whatever.TXT

The above command will generate this list:

  sound/items/r_item1.wav
  sound/items/r_item2.wav
  sound/items/health1.wav
  sound/misc/medkey.wav
  sound/misc/runekey.wav
  sound/items/protect.wav
  sound/items/protect2.wav
  sound/items/protect3.wav
  sound/items/suit.wav
  sound/items/suit2.wav
  sound/items/inv1.wav
  sound/items/inv2.wav
  sound/items/inv3.wav
  sound/items/damage.wav
  sound/items/damage2.wav
  sound/items/damage3.wav
  sound/weapons/r_exp3.wav
  sound/weapons/rocket1i.wav
  sound/weapons/sgun1.wav
  sound/weapons/guncock.wav
  sound/weapons/ric1.wav
  sound/weapons/ric2.wav
  sound/weapons/ric3.wav
  sound/weapons/spike2.wav
  sound/weapons/tink1.wav
  sound/weapons/grenade.wav
  sound/weapons/bounce.wav
  sound/weapons/shotgn2.wav
  sound/misc/menu1.wav
  sound/misc/menu2.wav
  sound/misc/menu3.wav
  sound/ambience/water1.wav
  sound/ambience/wind2.wav
  sound/demon/dland2.wav
  sound/misc/h2ohit1.wav
  sound/items/itembk2.wav
  sound/player/plyrjmp8.wav
  sound/player/land.wav
  sound/player/land2.wav
  sound/player/drown1.wav
  sound/player/drown2.wav
  sound/player/gasp1.wav
  sound/player/gasp2.wav
  sound/player/h2odeath.wav
  sound/misc/talk.wav
  sound/player/teledth1.wav
  sound/misc/r_tele1.wav
  sound/misc/r_tele2.wav
  sound/misc/r_tele3.wav
  sound/misc/r_tele4.wav
  sound/misc/r_tele5.wav
  sound/weapons/lock4.wav
  sound/weapons/pkup.wav
  sound/items/armor1.wav
  sound/weapons/lhit.wav
  sound/misc/power.wav
  sound/player/gib.wav
  sound/player/udeath.wav
  sound/player/tornoff2.wav
  sound/player/pain1.wav
  sound/player/pain2.wav
  sound/player/pain3.wav
  sound/player/pain4.wav
  sound/player/pain5.wav
  sound/player/pain6.wav
  sound/player/death1.wav
  sound/player/death2.wav
  sound/player/death3.wav
  sound/player/death4.wav
  sound/player/death5.wav
  sound/weapons/ax1.wav
  sound/player/axhit1.wav
  sound/player/axhit2.wav
  sound/player/h2ojump.wav
  sound/player/slimbrn2.wav
  sound/player/inh2o.wav
  sound/player/inlava.wav
  sound/misc/outwater.wav
  sound/player/lburn1.wav
  sound/player/lburn2.wav
  sound/misc/water1.wav
  sound/misc/water2.wav
  sound/doors/medtry.wav
  sound/doors/meduse.wav
  sound/doors/runetry.wav
  sound/doors/runeuse.wav
  sound/doors/basetry.wav
  sound/doors/baseuse.wav
  sound/misc/null.wav
  sound/doors/drclos4.wav
  sound/doors/doormv1.wav
  sound/doors/hydro1.wav
  sound/doors/hydro2.wav
  sound/doors/stndr1.wav
  sound/doors/stndr2.wav
  sound/doors/ddoor1.wav
  sound/doors/ddoor2.wav
  sound/doors/latch2.wav
  sound/doors/winch2.wav
  sound/doors/airdoor1.wav
  sound/doors/airdoor2.wav
  sound/doors/basesec1.wav
  sound/doors/basesec2.wav
  sound/buttons/airbut1.wav
  sound/buttons/switch21.wav
  sound/buttons/switch02.wav
  sound/buttons/switch04.wav
  sound/misc/secret.wav
  sound/misc/trigger1.wav
  sound/ambience/hum1.wav
  sound/ambience/windfly.wav
  sound/plats/plat1.wav
  sound/plats/plat2.wav
  sound/plats/medplat1.wav
  sound/plats/medplat2.wav
  sound/plats/train2.wav
  sound/plats/train1.wav
  sound/ambience/fl_hum1.wav
  sound/ambience/buzz1.wav
  sound/ambience/fire1.wav
  sound/ambience/suck1.wav
  sound/ambience/drone6.wav
  sound/ambience/drip1.wav
  sound/ambience/comp1.wav
  sound/ambience/thunder1.wav
  sound/ambience/swamp1.wav
  sound/ambience/swamp2.wav
  sound/ogre/ogdrag.wav
  sound/ogre/ogdth.wav
  sound/ogre/ogidle.wav
  sound/ogre/ogidle2.wav
  sound/ogre/ogpain1.wav
  sound/ogre/ogsawatk.wav
  sound/ogre/ogwake.wav
  sound/demon/ddeath.wav
  sound/demon/dhit2.wav
  sound/demon/djump.wav
  sound/demon/dpain1.wav
  sound/demon/idle1.wav
  sound/demon/sight2.wav
  sound/shambler/sattck1.wav
  sound/shambler/sboom.wav
  sound/shambler/sdeath.wav
  sound/shambler/shurt2.wav
  sound/shambler/sidle.wav
  sound/shambler/ssight.wav
  sound/shambler/melee1.wav
  sound/shambler/melee2.wav
  sound/shambler/smack.wav
  sound/knight/kdeath.wav
  sound/knight/khurt.wav
  sound/knight/ksight.wav
  sound/knight/sword1.wav
  sound/knight/sword2.wav
  sound/knight/idle.wav
  sound/soldier/death1.wav
  sound/soldier/idle.wav
  sound/soldier/pain1.wav
  sound/soldier/pain2.wav
  sound/soldier/sattck1.wav
  sound/soldier/sight1.wav
  sound/wizard/hit.wav
  sound/wizard/wattack.wav
  sound/wizard/wdeath.wav
  sound/wizard/widle1.wav
  sound/wizard/widle2.wav
  sound/wizard/wpain.wav
  sound/wizard/wsight.wav
  sound/dog/dattack1.wav
  sound/dog/ddeath.wav
  sound/dog/dpain1.wav
  sound/dog/dsight.wav
  sound/dog/idle.wav
  sound/zombie/z_idle.wav
  sound/zombie/z_idle1.wav
  sound/zombie/z_shot1.wav
  sound/zombie/z_gib.wav
  sound/zombie/z_pain.wav
  sound/zombie/z_pain1.wav
  sound/zombie/z_fall.wav
  sound/zombie/z_miss.wav
  sound/zombie/z_hit.wav
  sound/zombie/idle_w2.wav
  sound/boss1/out1.wav
  sound/boss1/sight1.wav
  sound/boss1/throw.wav
  sound/boss1/pain.wav
  sound/boss1/death.wav
  sound/hknight/hit.wav
  maps/b_bh10.bsp
  maps/b_bh100.bsp
  maps/b_bh25.bsp
  progs/armor.mdl
  progs/g_shot.mdl
  progs/g_nail.mdl
  progs/g_nail2.mdl
  progs/g_rock.mdl
  progs/g_rock2.mdl
  progs/g_light.mdl
  maps/b_shell1.bsp
  maps/b_shell0.bsp
  maps/b_nail1.bsp
  maps/b_nail0.bsp
  maps/b_rock1.bsp
  maps/b_rock0.bsp
  maps/b_batt1.bsp
  maps/b_batt0.bsp
  progs/w_s_key.mdl
  progs/m_s_key.mdl
  progs/w_g_key.mdl
  progs/m_g_key.mdl
  progs/end1.mdl
  progs/invulner.mdl
  progs/suit.mdl
  progs/invisibl.mdl
  progs/quaddama.mdl
  progs/player.mdl
  progs/eyes.mdl
  progs/h_player.mdl
  progs/gib1.mdl
  progs/gib2.mdl
  progs/gib3.mdl
  progs/s_bubble.spr
  progs/s_explod.spr
  progs/v_axe.mdl
  progs/v_shot.mdl
  progs/v_nail.mdl
  progs/v_rock.mdl
  progs/v_shot2.mdl
  progs/v_nail2.mdl
  progs/v_rock2.mdl
  progs/bolt.mdl
  progs/bolt2.mdl
  progs/bolt3.mdl
  progs/lavaball.mdl
  progs/missile.mdl
  progs/grenade.mdl
  progs/spike.mdl
  progs/s_spike.mdl
  progs/backpack.mdl
  progs/zom_gib.mdl
  progs/v_light.mdl
  progs/s_light.spr
  progs/flame.mdl
  progs/flame2.mdl
  maps/b_explob.bsp
  progs/ogre.mdl
  progs/h_ogre.mdl
  progs/demon.mdl
  progs/h_demon.mdl
  progs/shambler.mdl
  progs/s_light.mdl
  progs/h_shams.mdl
  progs/knight.mdl
  progs/h_knight.mdl
  progs/soldier.mdl
  progs/h_guard.mdl
  progs/wizard.mdl
  progs/h_wizard.mdl
  progs/w_spike.mdl
  progs/h_dog.mdl
  progs/dog.mdl
  progs/zombie.mdl
  progs/h_zombie.mdl
  progs/boss.mdl
  progs.dat
  gfx.wad
  quake.rc
  default.cfg
  end1.bin
  gfx/palette.lmp
  gfx/colormap.lmp
  gfx/conback.lmp
  gfx/finale.lmp
  gfx/help0.lmp
  gfx/help1.lmp
  gfx/help2.lmp
  gfx/help3.lmp
  gfx/help4.lmp
  gfx/help5.lmp
  gfx/inter.lmp
  gfx/complete.lmp
  gfx/ranking.lmp
  gfx/p_option.lmp
  gfx/p_load.lmp
  gfx/p_save.lmp
  gfx/p_multi.lmp
  gfx/mainmenu.lmp
  gfx/menudot1.lmp
  gfx/menudot2.lmp
  gfx/menudot3.lmp
  gfx/menudot4.lmp
  gfx/menudot5.lmp
  gfx/menudot6.lmp
  gfx/pause.lmp
  gfx/loading.lmp
  demo1.dem
  demo2.dem
  demo3.dem
  maps/start.bsp
  maps/e1m1.bsp
  maps/e1m2.bsp
  maps/e1m3.bsp
  maps/e1m4.bsp
  maps/e1m5.bsp
  maps/e1m6.bsp
  maps/e1m7.bsp
  maps/e1m8.bsp

I am working on an MS-DOS BATCH file to extract each of the graphics
and sound entries.  QuakeX can be found on:

ftp://ftp.cdrom.com/pub/idgames2/
http://3dgames.simplenet.com/ftp/quake/utils