Hi there,Yes, using QFlash you can update to F7 then, if you wish to, go backwards to F6 or earlier. Using QFlash is actually very easy and is generally a much safer method of updating BIOS.
Flashing BIOS will only update the main BIOS chip, the back-up BIOS will retain the original version.To see which versions the chips hold press the F9 key when you are on the BIOS home screen.To transfer current BIOS to the Backup chip so they both hold the same version press the "ALT" and "F12" keys at the same time during POST. You may have to try this a couple of times before it registers, depending on your keyboard. You will get a message about writing BIOS or some such (can't remember exact wording) but that's normal.
To transfer current BIOS to the Backup chip so they both hold the same version press the "ALT" and "F12" keys at the same time during POST