Populating the Sheet
There are 3 methods to populate the sheet.
Data Entry Forms
Every section of each Integrator worksheet has a data entry form associated with it. These forms can be optionally used to help users select valid data.
Position the cursor in the relevant section below row 10 in the worksheet and click
Data Forms 
on the More4apps ribbon.
Example Project Header form:
More information on the use of data entry forms is explained here.
Downloading
Information can be downloaded via the sheet fields or alternatively through using the Download form. We recommend downloading data into the worksheet before attempting to update any records to ensure accurate information exists prior to validation and upload.
More information on downloading can be found here.