For Flash, we recommend VP6 at 45kbps or so on 3g, input of 320x240 (or near this resolution). Frame rate is variable on firewire in flash, according to the connection speed and with USB webcam, anywhere from 10-20fps. Again, capacity depends on data speed.
To address earlier questions regarding bandwidth here in this thread; I tested BW usage on the 3/10 chase and at 45kbps and variable fps in Flash, I streamed for 5 hours and used 171mb total during the period. 5gb datacard packages are plenty for streaming for those who are concerned. Even with other apps grabbing data, total for the day was under 200mb.