In firefox, in the URL bar, type the following:
You will be able to see all of the available plugins and codecs that are being loaded. As far as a flash plugin, this is documented all over these forums, and on the internet. You just need to search around. As far as the quicktime plugin, here is one of the many links I have found on google -
http://tuxradar.com/answers/252
Cheers,
Josh