The flash settings are a trickier. There is a bit too much info to condense onto a 4x6 index card. I keep one for camera and one for flash in my camera back.
The data on flash was gleaned primarily from the speedlight tutorials posted by Russ (Ross?) McDonald, a Nikonian who, among other credentials, is a pro wedding photographer whose dissertation on Nikon CLS photography runs to more than 700 pages.
His advice could be summed up by stating two parameters (RE: flash mode), shoot TTl-bl if the background is brighter than foreground. In other words, fill flash. Shoot plain TTl (with spot metering on the camera) if you want to ignore background, and highlight foreground.
In the latter case, 1/3 or 2/3 stop -EC set on the flash.