After capturing the screen with a MAC using Quicktime pro you can recompress the video and audio to a smaller file size for distribution via the net.

Here is the catch.

Although I updated to snow leopard and recorded the screen using the new fancy Quicktime that comes with Snow Leopard, I still like to use the old version of quicktime for transcoding because it gives you much more control over compression settings. Apple still lets you use the old quick time and did not uninstall it when you upgraded to Snow Leopard.

Open the movie in the old quick-time player.

Fallow the below settings.

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Remember the more movement in your video besides the mouse the more frames per second you will need. I recommended as low as 2 and as much as 20. I like using automatic key frame and data rate but you can change key frames to 5-8 seconds if need be. Based on your frame rate you will have to do the math to figure out what amount of frames to set for Keyframes. I like quality at about 40-60% The lowe the % the smaller the file.
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