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The higher the bandwidth, the better. It all depends on the bandwidth of the site and of your viewers.
Experimentation is the name of the game here.
Resolution will be dependent on source aspect ratio, format (PAL/NTSC) and how big you want the final file to be, but make sure you allow for square pixels.
Bit rate, as Steven and Jim have said, are hugely reliant on the target broadband audience and whether you are streaming the file (it needs to be of a bit rate that fits down a broadband connection) or progressive download (where it can buffer for a bit before playback). An average broadband connection depends greatly on where you are in the world; what's average in Australia is not what's average in the U.S., and both pale compared to South Korea.
I would suggest using the On2VP6 codec for Flash playback.
Give us a little more information and we can go from there.