What Should "Talking Picture" Be Exported As?

That tutorial only scores a C because of the workflow. Should have used a track matte or set matte for the black solid instead of the convoluted approach taken by the presenter.

As for rendering, please consult the User Guide and look at the sections on rendering. For distribution to the public or sharing, you should always use one of the H.264 presets in the Adobe Media Encoder. The default renders settings in the Render Queue and Output Module are for creating a visually lossless production master that is intended for further editing or to be kept as a visually lossless archived master you can use to render other files for sharing or distribution. Until you have an expert's understanding of video standards, formats and compression technology try to avoid making up your own custom settings. More often than not it will just get you into trouble.