1) FTP is File Transfer Protocol. It works by sending a file to a remote location (usually a web server). It can then be downloaded.
2) I'd forget about a dedicated FTP client for this idea. Simply download mIRC and get your sister to initiate a file transfer. This will use FTP and you'll get your file.
The other way of doing it is to actually use a FTP client, which is just overcomplicating things.
3) mIRC will open a port on your firewall and will act as a server/client. Security risks can be minimised by not accepting unexpected invites/disconnecting when file transfers finish/not clicking on random links etc.
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Warning: Powergamer
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