Hi,
You get a larger export size than the source because the source file likely
was more highly compressed or lower bitrate than the exported product. Your
source file was 570 mb for a 4 hour lecture, and that is very highly
compressed. From the high, medium, and small export options that you posted you
can see the various file sizes that result when that compression is released
upon export, as determined by your settings.
Things that affect the file size are the codec, the bitrate, the frame rate,
the compression rate, the duration of the movie, the resolution, the complexity
of the edits, and your overall export settings. Faster compression, higher
compression, lower quality, lower resolution = smaller file size. So if you
want to reduce the export size you can tinker with the above items. A lecture
video does not have much motion in it so you wouldn't need the high bitrate,
thus high file size, of pro res. Probably having a lower compression rate
wouldn't matter that much either. You can do a few test exports, experimenting
with the settings, to see what level of quality is satisfactory for your
purposes.
-- Rich