Movie Making from recorded tracks?

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Can someone please explain some of the functions like 'Grab' and 'frame' etc.

I tried the AVI option (as this works with windows moviemaker) but it was very poor. I may be setting it up incorrectly but not sure - is the AVI feature useable or is it best to use something like FRAPPS?

Is there a 'dummies guide' to breaking/stopping a track at defined points, setting up the viewpoint - recording the bit you need?