For first part using the same way of rearranging as @MishaLavrov have done:
$$\frac{\binom nk^2}{\binom{2n}{2k}} = \frac{\frac{n!\,n!}{k!\,k!\,(n-k)!\,(n-k)!}}{\frac{(2n)!}{(2k)!\,(2n-2k)!}} = \frac{n!\,n!}{(2n)!} \cdot \frac{(2k)!}{k!\,k!} \cdot \frac{(2n-2k)!}{(n-k)!\,(n-k)!} = \frac{\binom{2k}{k} \binom{2(n-k)}{n-k}}{\binom{2n}{n}}.$$
The motivation behind doing this was to get a good form, means to make the denominator constant for a constant $n$, so that dealing with the sum can be made easier. Now, to avoid the way of using generating functions to get the sum, I will use combinatorial argument. Let's concentrate on the sum
$$\sum_{k=0}^n \binom{2k}{k}\binom{2(n-k)}{n-k}$$
Argument:
For specific group, composed of $2n$ people, they'll choose $k$ boys and $(n-k)$ girls. To choose such people, group will be divided to $2k$ people group and $2(n-k)$ people group, each for boy and girl. Find the number of cases satisfying the condition(group composed of same people will be considered the same group no matter to the order).
Then we can do the problem's statement as following: first, choose $k$ boys and $(n-k)$ girls. second, choose $k$ boys dropouts and $n-k$ girls dropouts. Each doesn't interfere other's case so the formula comes out to be $(\sum_{k=0}^{n})\binom{n}{k})^2$, which is $4^n$.
Hence, our required sum:
$$\frac{1}{\binom{2n}{n}} \sum_{k=0}^n \binom{2k}{k}\binom{2(n-k)}{n-k}=\frac{4^n}{\binom{2n}{n}}.$$