you will type mail.ISPHERE.com (or .net depending on your ISP) for both items. Sometimes it will be POP3.ISP.com and SMTP.ISP.com though
Where ISP is you use the same as the part after the @ in your email address you have with them.
i can't figure out how to setup the email account or even if i should. when i get to pop 3 and the box smpt what do i put in there? do i want it to be the default ,