Yep water changes are important, i do 25% every week with my tanks although once a fortnight is sufficient. simonbrown403 is spot on, you need to get the water you are adding to at least approximately the same temp as the tank and this is easy enough using the hot and cold taps and a thermometer.
Changing the filter media (sponges etc) depends on the type, your filter should have come with instructions on when and how to do this.
Changing the filter media (sponges etc) depends on the type, your filter should have come with instructions on when and how to do this.