The sheet can be set up similar to the way it is written up leaving the spaces blank. Heat is energy that is transferred between two things because of a temperature difference. Heat flows on its own from a hotter to a cooler substance, regardless of the amount of each substance. Heat is commonly measured in calories, although the joule is preferred. Specific heat is a measure of how much heat is required to raise the temperature of a unit of mass of a substance by one degree.
Water has a much higher specific heat than almost anything else.
The high specific heat of water is responsible for the differences in climates between the East and West Coasts. Heat isn't a thing. It doesn't occupy space nor does it have weight. Heat is energy that raises the temperature of a thing by causing the molecules in that thing to move faster.