Is it better to shoot in 24 FPS and convert to 30 FPS…. or vice versa??

[Steve Bralver]

Shooting with the Canon 7D.

Here is the required delivery format and specs:

General FTP specs are as follows, while format specific requirements are listed below: Standard Definition (SD) or High Definition (HD).
• Total running time of your spot should be exactly 30 seconds and 00 frames. • All video should be 29.97 frames per second (FPS) and interlaced. • The field dominance parameter must correctly match your video interlacing. • No slate or color bars should be included with your movie.
• Audio levels should regularly peak at -12dBFS on the FCP internal audio meters during playback on your timeline. • Video must be “broadcast safe”: Using the internal FCP ‘Video Scopes’, 0% is black level and 100% is maximum white. Both YCbCr and RGB levels should fall within this range using the ‘Waveform’ and ‘RGB Parade’ panes. When utilizing external measurement devices, 7.5IRE is black level and 100IRE is maximum white in the analog realm, while in RGB, black should not fall below 16 (RGB) and whites shouldn’t exceed 235 (RGB).

When outputting your commercial in HD via Final Cut Pro, please use the settings below: • Export the sequence as a self-contained QuickTime movie using the FCP default preset: HDV 1080i60 (1440×1080) • All graphic & text elements of importance should remain within the HD Title/Safe area.

Based on this info, what would be the proper workflow to take this from 23.98 FPS to 29.97 FPS?

thanks,
S