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Adobe premiere pro
Eh, not sure what the first problem is.
The second question related to export formats depends on what you are trying to do. If you want to upload it to youtube or vimeo you use their settings in the presets. You should always aim for h.264 format since that is the most ideal for the size/quality ratio. BITRATE is another option that you can set to increase the overall quality but this will make the filesize much larger as well. Lastly, ensure that the video source file FPS matches the end products FPS. This means if your source video was taken in 25fps you should make the exported video in 25fps or you will have some sync issues.