My background. I am a Red Seal chef with over 17 years experience.
It's an art more then a science and rule of thumbs apply, as well as experience.
Stir frying requires high heat. heat pan, add oil and food in correct order. As mentioned above, your oil will not burn, unless you leave it in the pan at high heat for a few minutes. Basic concept. High heat, small cut vegetables and meats for quick cooking and to lock in the flavours. Lots of videos out there on the proper technique.
Omelette. same as above. Pre cook all meats and vegetables. heat up pan, lots of oil, drop your eggs and stir (using the double method of stirring with a spatula and moving the pan). Once 75-80% done, take off heat, add your filling, fold and serve. Yeah, it takes practice.
Sunny side up. Low heat, add fat, let it melt (this is where I always use coconut oil), add egg.
The biggest thing is to always cook with a hot pan, add oil/fat, add ingredients.
The basic concept is simple. Hot pan (start at setting 6-7, no two ovens are exactly the same), add oil, cook. If it's too hot for what you are doing, lower next time. Not hot enough? Wait a little longer or increase the heat. If, for example, you take an egg and it just sits in the fat and s-l-o-w-l-y turns white, pan is too cold. If, on the other hand, it bubbles on the side, turns brown and just makes a racket, well, it's too hot.
It's all about practice.
As for the smoke point: it is actually written in stone. Look at it this way. Take a cast iron pan, heat it up on 10. Now put in a teaspoon of oil. yeah, it will burn pretty fast (simple chemistry). Now take the same pan and put in a cup of oil....