These answers have been updated to work with Adventureworks on 2008R2.
1. Write an UPDATE query that would set your middle name, for only your record by personID.
(if there is no record for you, add it in first, then show me the update to set your middle name.)
UPDATE Person.Contact SET MiddleName = 'Dwight' WHERE ContactID = 123
Of course the id would need to be your contactID, you can get that by doing a select on the Person.Contact table.
2. Write an UPDATE query that would swap your first and middle name, again, for your record only.
UPDATE Person.Contact SET FirstName = MiddleName , MiddleName = FirstName WHERE ContactID = 123
3. Write an UPDATE query that would update the example.person record, setting middle names you find in the person.contact table. Match on first and last names between the two tables. Limit the update to only work for people with the last name sanchez.
UPDATE ep SET ep.MiddleName = pc.MiddleName FROM Example.Person ep INNER JOIN Person.Contact pc ON ep.FirstName = pc.FirstName AND ep.LastName = pc.LastName WHERE ep.LastName = 'Sanchez'