Different plates have different uses. Let me explain to you further.
Body Plates. Bodies like Canon 5D, 7D have a custom mounting plate, thus the design fits in which give the whole look to be rigid and stable.
Long Plates. These long plates, are usually meant for macro photography, or sports photography. Macro is that u can move the plate further , without moving your tripod which I feel it's essential. Sports photography use this plates too as they do carry long and heavy lenses which might be good for them to balance out.
The default plate is a normal plate. Fits in any bodies or lens tripod collar.
I'm also still using the Default plate which comes along.
However, next week, I'd be going over to TK, to change my plate and plate holder. Problem is I prefer quick release levers than acra Swiss design holders. Benro don't have a solid looking for this so I intend to get a Manfrotto holder which the feel is much more solid and rigid, cost me $50.