Share -> Export Movie Using Quicktime
In the pull-down next to Export, choose Movie to MPEG-4
Click Options
Next to File Format, select MP4 -- not MP4 (ISMA)
Video Format: choose H.264
Data Rate: type in 7100
Image Size: select 768 x 576 SD
Do not click Preserve aspect ratio using
Frame Rate: should be at 30
Key Frame: by default, should be at Every 24 Frames
Click OK