I've been given a music video in a few formats and have been trying to use the Flash Video Encoder to make a nice (and small) version that can be loaded into their web site. I can't seem to figure out the settings I need to make a small optimized video. In many cases the FLV is larger than the original source video.

Been searching this forum and google and there doesn't seem to be one plain spoken guide to this. So first:

Which file should I use as my source:

6.9 MB quicktime version at correct size (240x180) or
22.6 .M4V file that needs resizing to correct 240x180 size or
811.2 MB .DV file, 720x480

Second: Should I use Quicktime Pro to process the video (resize, or compress) before using the Flash Video Compresser to make the FLV? What are the usual settings for a small FLV file. Keep in mind this is a music video, so lots of motion and the audio must be decent quality.

I have to say the Adobe documents on this online are sure confusing, and not well written. Please help guide me to some good info!