you could make a script so that when you access it with the password, it chucks all of the files you want and a dumped database into a zip file and sends you that which you can save on your harddrive somewhere. that would be quite easy to do.
i recently bought a domain from ipower (http://www.ipower.com/domain.html) (as possibly mentioned by a freepgs user here) for $3/year. it was quite simple to change the nameservers to freepgs.
if you are looking for something to link in better with freepgs, you should try the sister site at www.lvcs.net for less than $9 per year. the interface is most likely much easier to use than ipower (it's a little confusing and not very user friendly, but what do you expect for that price).
support is no doubt better when using lvcs when linking to freepgs as it's the same thing almost.
it's the administrator of your forum, not the website and not the server.
it'll have a default admin username and password that you'll have to enter, then you can change it later. possibly you have to set up the username and password in a config file before uploading. i've not used it myself but it's usually all the same. someone who has might be able to help