Agree. You should turn off all equipment, meaning filters and heaters, before beginning a water change. Unplugging them is one way. What I do is use one of the short power bars that has a switch; plug the filter and heater(s) into this power bar, but plug the tank lights directly into the wall (or wherever, just not the short power bar). Then all you have to do is switch off the power bar. Remember to switch it back on afterwards.
As for the frequency of cleaning/rinsing the filter, that depends upon the specific aquarium and the filter. You want to keep the filter somewhat clear of debris, since this impedes the flow and can even block it completely, and it sometimes does not take long for the flow to be significantly impeded. My Rena XP 3 needs cleaning every 6-8 weeks or the flow is drastically reduced; my Eheims on similar-sized and stocked tanks can go 3-4 months.
When you clean the filter, rinse all media and pads. I tend to replace the fine white pad every time as this is very difficult to thoroughly clean and it tends to lose its shape when rinsed, so the water flows too easily through or even around it.
Byron.