iPhone 12 (reg) camera settings and optimization help?

Hello everyone, I recently filmed some slo-mo, videos, photos of my youth sports camp and batting practice and soccer dribbling. After I uploaded the videos to my mac, I discovered they were really blurry. I then did some research on why and realized that the camera settings aren't set to the best quality by default. Whomp whomp, 1 hr of videos scrapped.

I when into the camera settings and changed them. But I want to make sure that I have the best quality videos, slo-mo, photos when I am filming. Right now on video in the top right corner I have the 4k 24,30,60 fps options. I assume 4k @60fps is the best quality.

For slo-mo, the options available are HD @ 120, 240fps. I am not sure what the best option is for slo-mo?

For photos, I change to 16:9 and I assume automatically it is best quality.

What options should I set it to and what options are best once in the format and shooting?

Example: When in slo-mo, should I be in HD @ 240fps? Thanks.

Camera settings:

format: high efficency

record video: 1080p @ 60fps

record slo-mo: 1080p @ 240fps

smart hdr: on