framerate should be 30... 29.97 is probably too small of a difference for anyone to notice but if you can get 30 it'll look best.

Youtube supports bitrates between 6M (6,000,000b) and 8M, Vimeo goes to, i believe, 9M. Higher bitrate = higher filesize = higher quality.

Screen cap your video properties screen and send it to me if you want/need more help. Is this the video with the people doing that thing?