What is the best way to get the gmail contacts on the ipod touch contacts list

There's a difference between syncing with iTunes and over the air sync.

If you set up your Gmail account to use over the air sync then when you open up the Notes app (on the iPod), you should notice a back button on the top left that allows you to change which account you use for notes. If you choose your Gmail account and start creating notes, you will start seeing them appear in your Gmail account, under the "Notes" label. This sync happens automatically once you press the "done" button on each note (as long as you have an internet connection).

This has nothing to do with iTunes sync.

You will only see notes that you create under this account in Gmail. You will not see all of your old notes. For that, see this question.

Right click the link in your browser and save it in a place you can remember. Open finder and locate the mp4. Right click the file and click Open With > iTunes. You can also drag the video into iTunes if it is already open. Then you can sync the video by plugging in your iPod and selected it under "Devices" in iTunes. There is a tab for videos and you can select which videos from iTunes you wish to sync (just like music).

Alternatively, you can visit the link in Safari on your iPod and stream the video, but you would of course need an internet connection.