Animation export format help!!!

I'm entering an animations contest. I do everything in flash and always export to SWF. I don't have much knowledge of how to do the following from flash.

File Container Format: .mov, .wmv, .avi, .mpg, .flv (well except for this...)

File Codecs: H.264, VC-1, WMV9, VP6, DivX, Sorenson 3, Xvid (Recommended)

Video Size: 480x360
Video Aspect Ratio: 4x3, 16x9 (Letterboxed)
Bit Rate: 800 Kbps
Uploaded shorts should not exceed 60 MB in size.
NOTE: All final Nominees will be required to resubmit shorts on a format that adheres to the NTSC broadcast standard

To what size stage from flash should I use? Normally I use the default 550 x 400. Since I never had to worry about displaying my goodies in video format I always stuck with a 22fps format (Good for fast motion matrix type things) What frame rate should I put it at if it might go on TV?

Thanks for any helpful input :)