Well, the program you use is completely up to you. I however do not suggest FRAPS unless you have an uber system as FRAPS tends to make most games unplayable when recording.
As far as a framerate goes I would suggest 30 FPS, as it is not too fast for video yet not too slow either. Higher FPS would look better yes, however this tends to cause the video to desync with the audio, should you choose to have any audio. Thats about all I can tell you right now unless I actually went to go and figure it out for myself.