Updates, edits, and references for the Standard Format section

1. Changed titles
2. Added citations
3. Restructured table format section to focus on three main rules
4. Use sub-titles like 'Use standard files formats' instead of the discussed 'Standard file format'
5. Removed tables from the manuscript document. Replaced with references to new figure.
6. Editorial work throughout

There is quite a bit of work in this pull request, including a couple of things we didn't actively discuss, so feel free to recommend changes before merging if you see anything.