Export Files from iMovie

Select File » Export

 
  Under Compress Movie For:
Select Expert settings

Click Share
 

Save As box  
 

 

Enter the name to be exported as

Export as Movie Quick Time Movie
Use Default Settings

Movie Settings  
 

Should not need to make changes to Filter, size, or Sound settings.

Uncheck the box for Prepare for Internet Sharing

Click on Settings...

Compression Settings  
 

Frame Rate: 29.97
Key Frames: every 150
Data Rate: Restrict to 3000
Optimized for Doanload
Compressor Quality: High
Encoding: Best quality

Click OK

Main Settings (again)  
 

Double Check the settings listed

Click OK