Explain This To Me Like I'm A 2-Year-Old

Hi folks.

I'm using an ancient version of Final Cut Express (version 1.0) on an old PowerBook G4. I've got a friend who wants me to convert a FCE project to something that can be viewed in iTunes on her Windows XP machine. She wants to put the video on her iPhone.

I'm guessing I need to convert it to an mpeg4 file. What I need is someone to walk me through that process. Excuse my ignorance, but I have no clue what I'm doing.

In my version of FCE, when I export to mpeg4, it asks me to make the following choices:
video track: either basic or improved
size: either 160 x 120, 320 x 240, or current
kbits/second: from 32 to 2048
frames per second: 8, 10, 12, 15, 24, 25, 29.97, 30, or best
key frame every ____ frames.

Would someone be willing to help me with this?

Much obliged!

-Dave

Moved from Wedding & Events to NLE / Mac.

If it were me...I would

1. Export out of FCP as a QT movie self-contained
2. download iSquint(free)
3. drag QT movie in
4. export as H.264 for ipod
5. relax because you don't have to worry about settings because it will be small and look good