what should i set my card on high quality, quality,performace or high performance. I want the game to run smoothly but not look too bad. I have a 7600 gt BFG. Do you suggest any other settings to tweak besides overclocking
Settings depend on what game you're playing, I won't be commenting since I play relatively few games but I am sure that if you list the game you play some serious gamers could help you here.
I would put the settings to high quality. that card will play most games great at standard resolutions (1600 x 1200 or less) the lower settings reduce the visual quality. The performance increase isn't worth it.