1) is there any way to use your method that give me a final .m4v?
Well, your questions are certainly getting harder. How a bout no, yes, and maybe.
a) No, I do not know of a direct approach for simply changing the file container. As you may have noted, QT now checks the Video Track "Sample Description" and if the extension does not match the description, QT sends you a "nastygram" modal message and refuses to open the file.
b) Yes, it can be done indirectly. In this case I used the SimpleMovieX ($35) from Aero Quartet of Catalonia, Spain. While I tend to use QT Pro and MPEG Streamclip for most day-to-day work, this application does have some unique features to which I resort when needed. One is the "Keyframe" combined indicator/skip option, one is its audio manipulations, and another is the way it handles H.264/AAC MOV file container conversion. (I also do a lot of "track management" work that leaves me in an MOV file when I actually want MP4 or M4V file container features like being able to associate external "artwork" images in iTunes.) In any event, this application does actually go through and correct the descriptors before it copies the appropriate data to the new container making QT ever so happy with the new MP4 container. At this point, if I modify the MP4 Extension to M4V in the Finder, QT then does not issue the modal message and does use iTunes as the default application to open the file.
c) Maybe the file is considered to be a real M4V file and maybe it is not. I have not, for instance tried to add a "Passthrough" AC3 secondary audio track and check to see if the resulting file will play correctly via TV. So there may yet be some internal distinctions of which I am yet unaware. Other than that, the file does indeed seem to function as any other iTunes file created by direct M4V data compressed export.
Anyway, this is from the "for whatever it is worth" department and you can invest $35 in the application or try to find another application capable of doing the same thing. MPEG Streamclip, for instance, will not work here but I have not actually looked around for anything else.
2) if I use the final .MOV that you get at the end of your tutorial, will exporting as "apple tv" or mpeg 4 etc. compress it again?
Yes, it will. In addition, depending on the application used to perform the export, you may lose the chapter track also.