• 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