For 144hz you need to enable it. To do this open up the Nvidia Control Panel ( you should be able to right click on the desktop and see it as a context menu option). if not then go into Windows Control Panel, and seach for Nvidia should take you to it.
Next under Change Resolution you should see refresh rate next tot he list of resolutions, select 144.
For Adaptive Sync, (if your monitor is supported, as not all Freesync monitors work and some will work but have screen flicker and other glitches.) if you don't see the option in the Nvidia Control panel for Setup GSync you may need to enable it on your monitor first via its on screen controls. If thats the case close and reopen the Nvidia Control panel then follow the instructions setting up GSync.
And You're done.