newbie: converting flash file to .mov or .avi file based on specific specs

Hi,
I'm actually new to flash and video editing and have been asked to convert a flash file (which has dimensions of 1280x540) to a .mov or .avi file to be used on an LCD screen, but there are specific specs that I've been given.

Video must be a minimum resolution of 720 x 540. It will be resampled to 1280x540 and it should be a progressive video, square pixel (1:1) and supplied in .mpeg2 or uncompressed .mov format.

So, I thought all I would have to do is 'export movie' from flash and change the settings in the "quicktime settings" dialog box. Automatically, there's a checkbox for "maintain aspect ratio", even though I have no idea how to make sure the aspect ratio is 1:1, and there is no "compression type" option for .mpeg2, (which is what the specs call for) only .mpeg-4 video. I took a look at one of the other compression types...the 'uncompressed 10-bit' option has a ratio of: 4:2:2, which Im assuming I can't use. And...how do I make sure it's 'progressive video'?

Basically, I want to make sure I'm exporting or converting my file from flash, to match the specs that I was given. Does anyone know how I can do this?

I apologize in advance for all the stupid questions....like I said, I'm new to this. If anyone can help me, I would really appreciate it!

I'm going to move this to the compression forum where you might get more useful hits.

You should download MPEG Streamclip and Perian.

Perian allows quicktime to open flash files, and MPEG streamclip is a fantastic (FREE) tool to open and convert files. I use this combination all the time to pull video clips off YouTube :p

Let me know if you need more help!

Thank you..I appreciate it! I'll download it and see if I have more questions. Thanks again!

T