"How do I use the new video capture methods which will eventually make my video run smooth?"
Record the video with a product that allows you to set the recording framrate then import that video into Captivate. VLC player and Camtasia are two options for doing that.
Captivate, as far as i can tell, does not give the option of changing the framerate that the video is captured at. This framerate, in my experience, is always set to 15 fps.