What are the Best Premier Pro setting to use to EXPORT a Captivate friendly file?

From Premiere you export through Adobe Media encoder: export to .H264 (mp4) - maintain your 16:9 but output at a size that would fit the slide or a portion of the slide - you could help reduce band width by reducing the frame rate from 29.9 to say 24 say full motion video or 15 frames / second simple talking head - again to reduce file size could look at mono output - rather than stereo and reduce the Hz from 44000 to something less. the key is to know your bandwidth limitations for your captivate project - will your project be hosted on a web server or lms, (some lms products are terrible at playing back video content) will the learner view the content on a computer tablet or phone. If designed for phone delivery remember you generally have less processing capability and users don't really want to use up their data - so minimize bandwidth to accommodate this.