So I clicked on settings and Adobe flash. I'm getting a pop up that states a newer version is available. How I can I be sure this isn't the Adobe clone that was around????
It's not just a matter of "the Adobe clone that was around" - 'Flash' updates are one of the top vectors for adware infection, day in and day out, from many sources.
Yes, checking for updates in the Flash system preference is a fine way to check. Another is to go to the official developer's web site (and be sure it really is their site). Flash, as well as Microsoft Silverlight, offer 'check version' features at their sites, in addition to the downloads.
As others have said, don't trust a pop-up. It's not that all pop-ups are frauds, but an ounce of caution...