Exchanging Japanese Yen to RMB and USD

I will fly into Shanghai, Pudong airport and have a 3 hours layover time before taking the connecting flight to Xining, China. I am coming from Japan and the rates in Japan airport for foreign currency exchange is famously not good. While, i am in China, i would need both RMB and USD for my usage. My questions are:
1) Can i change Japanese Yen to both RMB and USD?
2) Is there any processing fees for the exchange? Please advise which currency exchange counter has this fees waive? I research that Bank of China do not need proceesing fees, is this true?
3) Is the rate in airport good?