Is it safe though? "We do not recommend users to update the BIOS if their system is already running normally. ASRock assumes no responsibility for any damages caused by improper operations of downloading or updating the BIOS" This message terrifies me
The main risk of updating your BIOS is that if you have a power failure while updating you could brick your motherboard. So don't do it in the middle of a storm and if you live somewhere with frequent black/brown outs consider a UPS. Always perform the update through the BIOS, rather than running an updater from within Windows.
Also if you do update it is best to set the current BIOS to the optimized default setting then save and reboot.
And I would also search the Asrock forums and see which BIOS version people are saying is most stable.
Newer does not always mean better with BIOS updates.
For example I am using an older stable BIOS for my MB because the 3 newer versions have been reported to have cold boot and RAM issues.