"if manual sync is on and you dont type sync in your main loop your screen wont refresh right?"
Not so. Your video card can FORCE a sync whenever it feels like it. Typically when the video memory gets full and it needs to flush it out. To see what I mean write a program that randomly pastes an image on-screen over and over but don't put a sync in it. Eventually the screen will just "appear" because you've filled your video cards memory up.
"but is it just the screen that doesnt refresh or if you start creating files and doing stuff in the background that is still done without the use of sync right?"
Right. You don't need to "sync" when doing anything other than things that might change the display.
Cheers,
Rich
"Gentlemen, we are about to short-circuit the Universe!"