Unable to upload and install phpMyAdmin

I’m a complete newbie to WordPress. In fact I use WordPress Direct but assume the wp-admin section of my website is the same as everyone else’s.

The instructions for this plugin say:

1. Download, unzip and upload to your WordPress plugins directory
2. activate the plugin within you WordPress Administration Backend
3. go to Manage > phpMyAdmin

1. I have all 449 files unzipped; how do I upload them?
2. Where do I activate the plugin?
3. Where is the “Manage” section?

Here’s a link to what I see (which I assume is the “WordPress Administration Backend”):
http://screencast.com/t/mmksNrmaj

Any help would be greatly appreciated.

Regards,

Robin