So you are currently using the motherboard right now? If so, you can download and run cpuz and then open the program and click on the mainboard tab and it will tell the bios revision installed.
Well, you'll need to do this in stages as they require you to install F32 before installing F40. So you'll need to download the following files, unzip them and put them on a usb flash drive.
Once these are on the flash drive reboot the pc and access Qflash utility usually by pressing F12 at boot or enter bios first and then press f12.
I would recommend reading the manual and follow along so you do it right.
But just remember do the process for F32 first and let it go and then reboot and then do the same thing for F40.