Yes on both counts. Be aware that vdisks are sparse by default, so don't overprovision without being acutely aware of the space actually in use. It's too easy to create a 1TB vdisk image on a disk with less than 1TB of real space available, and when the VM tries to allocate more than it can actually write to because the vdisk can't grow, it crashes the VM. Better to under allocate and move the vdisk to a larger space and reallocate as needed later.
Backing up vdisks while the VM is running is tricky, as it's likely the file system as it appears to the VM may not be in a consistent state and a restoration from that state may require file system check and repair. If the VM is shut down, or the volume in question is unmounted inside the VM if it's a not a boot or system required volume, then it's no longer an issue. I'm not familiar enough with macos to know whether it's possible to release a mounted volume while the OS is still running.
Depending on which type of file system the vdisk.img file resides, it should be possible to use snapshots in the host as well.