Please help with upload and conversion

Hi, i am new to pond 5 and the conversion methods. just a couple questions if someone would answer.

1. the upload page says i need a video to be submitted in .mov format. i know what that is but when i render in .mov my video clip ends up 680x420. not hd

2. also the page says it accepts the codecs of avc avchd etc. well i use avchd. and i can render in that which is fine. but what im not understanding is what to actually upload. the avchd file or a .mov

3. is there something i have to do during rendering to take the avchd rendered clip an then change it to .mov? i use sony hd studio 11 cn someone please tell me the step by step process of uploading my clips. I film in avchd 1920x180 usually.

any info is appreciated. thank you, robert