To convert from quicktime to flash video in ubuntu or on linux in general make sure you have ffmpeg installed and flvttool2 then you just have to run the conversion.
ffmpeg -i (filename.mov) -ar 22050 -ab 128k -b 400k -s 320×240 -aspect 4:3 -f flv – | flvtool2 -U stdin (fileout.flv)