sony vegas, mainconcept reference frames

hi all, just a quick few questions as ive been unable to find the answer on the internet

i use sony vegas for editing videos and obviously encode them, i use the mainconcept mp4 templates what are reference frames and should they be set higher for better HD quality or lower?

also should i used a variable bit rate and keep the lowest and average bit rates quite close to eachother for the best quality/size ratio?

and should i use a deblocking filter?

thanks

Source: http://forums.guru3d.com/showthread.php?t=371202&goto=newpost

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