Im able to find video quality settings but not photo camera settings except for the raw/jpg. I was taking 1280p video and taking still and they ended up very low quality. Do you need to be in 4k to have the best still quality as in 20mp

Set the camera to stills (button above the red shutter button on screen) then click the icon below the shutter button to get the camera settings.

Where did you get the video files from?
The full resolution video is stored on the SD card.
If you look at cached video from the app, that is much lower quality.