Whether you have a knowledge of Latin or not does not make a difference. The people are largely silent, the one thing they will say is the Domine non sum dignis, which you do not have to say. Your participation is largely silent, offering your prayers with the prayers of the Priest, who is in turn offering them to God. The EF Mass is based on action, whereas the NO Mass is based on words.
The Parish, indeed even the Vatican, cannot allow CITH (Communion in the hand) in the Extraordinary Form as the Rubrics are celebrated as according to 1962, and CITH did not yet exist. You can only receive on the tongue in the EF.
Not only can you receive under one kind, you are only allowed to receive under one kind. Again as the Rubrics are from 1962, Communion under both kinds did not yet exist for the laity (though I am told during a Nuptial Mass the Bride and Groom were allowed to receive under both kinds, don’t quote me on this though). Know though that Christ is fully present under both species, so by only receiving the Host you are not denied any spiritual benefit necessary for salvation.
Going up for Communion is a very personal decision, the risk of Disease transmission is low (though it does exist). As far as the Spiritual aspects go, so long as you have fasted for one hour (though many who go the EF as a pious custom will wait 3 hours as it was under Pius XII, rarely an even smaller number will follow the old 12 hour rule, though this was under the assumption they were attending Mass in the morning.) and are free from Mortal Sin, it is your choice to receive Communion or not. Note however that there is only one Code of Canon Law so the elderly and those who cannot fast for a valid medical reason are exempt from the one hour rule. As a side note daily Communion was relatively rare in the West until Pius X c. 1900, there are times during weekday masses celebrated at the College I attend where I will not receive Communion. Especially as I like to make a good Confession right before Mass. Similarly it was not uncommon before Vatican II to have a Priest hear Confessions until the beginning of the Canon.
A Low Mass, Missa Cantana, High Mass, Ordinary Form Mass, or Eastern Catholic divine liturgy fulfill the Sunday Obligation. If you attend the Low Mass you have met the obligation.
Who is holding the Mass, is it the Diocese or the FSSP? I recommend staying away from the SSPX as they are currently Canonically irregular and hold no jurisdiction recognized by the Holy See.
Laus Deo