Replying to Gopro action shot real noob question

gopro action shot basic question here...

got my hands on a hero3 black - just starting to play around with it but my question for all practical purposes when riding solo-

Do you find you can get good relatively high quality images when recording video and taking a still shot from the video in gopro studio or to only get good still images do u have to be using the burst mode for 30/ 3 sec? it just seems sketchy to press a button or hold a remote and set off the beeping right when flying switch into a big jump....how are all these dope mid-air action shots on the gopro instagram being created w/ out sacrificing quality? appreciate the help