It's pretty much the same as the website suggests. I don't have Premiere open in front of me, but if you click File > Export > Movie, then click Settings, this gives the options for your file.
About two thirds of the way down (under DV avi, mov etc) is 'filmstrip'. As the site says, these are big files, so do them in clips of a few seconds or so. Bring the 'work area' bar over just the short piece you need, and specify this in the dialogue box referred to above.
Have fun.
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