Hi johnny,
Well, if you use the quickstart pack then you do not need to use anything else from the download section, as the quickstart pack includes all the necessary components and demo contens also. It includes Joomla too.
On the other hands, if you use the template pack to design the site as you wish from scratch, then it comes with a really basic structure only. So you can use template settings in this case to get basic settings of the template. It will download as .json file which you need to use within the export/import section in the advanced tab of your Template Options.
https://www.joomshaper.com/documentation/helix-framework/advanced#import-and-export
https://share.cleanshot.com/h2zl68Mf
Best Regards