If you are expected to develop your own headings, it is a good idea to use the 'styles' facility of your word processing system. (Microsoft Word and Open Office have them.) Use styles for the title, main headings and sub-headings, then the software can produce a contents list for you. It is outside the scope of this website to explain how, but, if 'styles' are something that you don't normally bother with or don't understand, you are very strongly urged to find someone to explain them to you. All progress reports will benefit, as will the thesis/dissertation . An important reason is that an up-to-date contents list reflects the 'shape' of what you are writing and can alert you immediately to gaps, obscurities and errors, etc, so saving hours of writing that later has to be discarded.
You will then be able to access your uoZone account, to enter the name and email addresses of your referees. To do so, you will need to log in to your uoZone account, go to the section "Admission file", and then click on your program. This will bring you to the list of required documents. Within that list, you will find the link to add your referees. Be sure that all the referee information you have provided is correct. Once you have added your referees, an email will be sent out to them to access the recommendation form and submit it electronically.