Share -> Export Using Quicktime
Click Options
Settings
DO NOT PUSH TO BEST. I know it seems like you would because you want the "best" but the H.264 encoding actually does a better job if it has a little "work" to do. So set to High or a bit more, but not Best. This will also help the file size not be unbelievably HUGE.
You will want Multi pass on and make sure to turn off Frame Reordering. I would also urge you to try the X.264 codec. (Watch Advanced Video Exporting in Tutorials section if you don't know what I am talking about)
Filter
No Changes
Size
Select the correct size! You are not going take Standard Definition (SD) 4:3 footage and magically make it HD. So if it is not an HD camera then it is SD. That means NTSC 720x480 in the U.S. or PAL 720x576 in Europe.
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