If you're output is set to 60 Hz now, what was it set to before? I'm not sure specifically about export from FCP, but in QuickTime compression panel there should be a "Key Frames:" section that you can select "Every" and then enter a number of frames to use. A value around 25 should be fine for most videos. Regarding codecs: this is dependant on the computer I guess. Most people use high quality settings for H.264 (which compresses very well) with videos at 640 x 480.