Is it better for the PLANT to get 500 PAR at the canopy with my light set at 100% and 28” away or set at say 50% power and 12” away? I understand about saving electricity by turning down the power and adjusting the distance but what does the PLANT prefer?
You’ll have less coverage across the canopy at lower heights and intensity 
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Depends on the stage you’re in. For veg further away and less power. For flowering they can get closer and full power.
Let them crawl up into the lights and monitor how they respond.
You need to look at light intensity of your entire canopy. Raising and lowering your light does not put more photons into your grow space, but dimming it will for sure.