How To Use FTP Software

I downloaded SmartFTP today. It said that it was free for non-commercial use. So, when I get to the Connection portion, I'm kinda lost. I want to use the feature in Genie backup that uses FTP to backup to a remote location. This is more for practice than anything else.

I'm sorry, but I didn't find the How To's very easy to understand. I need help setting up SmartFTP. Address, Login, Password, etc... Thanks to anyone who has the time to take me thru this.