Depends totally upon substrate used. You could use soil and flood once a week or hydroton and flood every 4 hours during lights on (which is what I do).
Never heard of flooding during lights off before. Why? The plant isn't using it. You would just be encouraging root-rot. Flood til res is full, then an extra couple of minutes.
Changing res weekly is ideal but with the price of nutes, I top-up with a half-strength mix for about ten days then let the res run down until it's almost sucking air at the end of it's flood cycle and change fortnighly. Doesn't seem to hurt and I still pull 17 oz from a 600W grow. Also, ignore any voodoo juices/bloom busters etc. Just get a good a couple of 2 part nutes, one veg, one flower. I reccomend the canna vega/flores range.
Finally, let the water sit for 24 hrs before a change. I fill the bath up the day before and use that!