Advice on size and quality of video/animation

Hi all, A client has asked me to include a short video of a person walking on the screen and doing several interactions, like picking up the logo, kicking a ball etc. I am planning on shooting the video of a person against a white wall, so to eleminate as much background as possible, as the background of the website will be white also.

What i am after is any advice, tips and best settings to get good quality video with a sensible Kb size.

Here’s what i have so far from other threads, capture the video and save it as a quicktime file, then import the quicktime file into flash, then have each seperate video as an MC an I can add the ineratcions within these.

Is this all there is to it?

Now apart from compression, is there any other way to cut the size down, monochrome or b/w maybe?

Any advice from anyone who has done this before would be a great help.

Flash 5 btw

Thanks

kev