convert video for web

I have an existing website with a content management system. One page of this site allows the site administrator to upload the companies latest television and radio advertisements (audio or video), so that site viewers can see the videos or hear the audio messages ... or at least it should work that way. Currently it is not working correctly. I am unfamiliar with the correct video format that we should be using. Also, I need to make the page function properly, so that when the site administrator uploads the video file to their site that it will play back correctly for site viewers. The original working file of our first video can be downloaded from: [login to view URL] The page that will need to display this file can be viewed at: [login to view URL] I will need 3 things included in this bid: 1. The original video provided must be optimized for the web. 2. I will need a description of what type of files that the site administrator can upload for future files to work correctly. 3. The web page that will display the audio or video files must be correctly for the site viewer to view these files.